(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

DESCRIPTION

STRUCTURE: In a 20 Minute window, athletes will complete as many rounds and reps as possible of 30 Double Unders, 100-m Dumbbell Farmer’s Carry, 30 Double Unders, 20 Handstand Push-ups, 30 Double Unders, and 30 Double Dumbbell Front Rack Walking Lunges.

STIMULUS: “ALL HANDS ON DECK” is a Grindy Threshold workout.

STRATEGY: Athletes should be able to complete 30 Double Unders in under 0:45, 300-ft. Farmer’s Carry in under 2:00, and 30 Double Dumbbell Front Rack Lunges in under 2:00.

SCALING: Athletes should cap Double Unders at 0:45. Athletes should choose Dumbbells they could complete 100m Farmers Carry and 30 Walking Lunges with 1 break max when fresh. Athletes should be able to complete HSPUs/ Dumbbell Shoulder to Overhead in 4 sets max.

SCORING: Athletes’ score will be Total Rounds + Reps. Athletes should aim to complete 2-3 Rounds.

EFFICIENCY TIPS

-Athletes should aim for unbroken/relaxed sets on the Jump Rope

-Athletes should strategically break on Farmer’s Carry and Lunges to manage shoulder/grip fatigue. Athletes should aim to break when turning.

-Athletes should break up HSPUs/Shoulder to Overhead from the start to manage shoulder fatigue

WOD

“All Hands on Deck” (AMRAP – Rounds and Reps)

“ALL HANDS ON DECK”

AMRAP 20:

30 Double Unders (45 singles)

100m Double DB Farmers Carry

30 Double Unders

20 Handstand Push-ups

30 Double Unders

30 Front Rack Walking Lunges

(5 lunges turn, 5 lunges back. Do that 3 times)

*Scale for HSPU is Double DB Push Press

RX+-50/35#

RX-35/20#

50-59-20/15#

60+-15/10#

Basics-10 AMRAP- 30 Singles, 100ft FC, 20 DBPP,

20 Walking Lunges, no weight